Exercise and the Menstrual Cycle

Last updated July 20, 2025

Did you know that exercise might feel different depending on what part of the menstrual cycle you’re in?

If you’ve ever been upset that you didn’t have much energy or you couldn’t hit weights that normally come easily, it’s time to learn more about what your body might be experiencing.

In this post, you’ll learn:

• Do you need to modify your workouts based on menstrual cycle?
• What research says on this topic

What this post doesn’t provide:

• Advice for getting your period back or dealing with PCOS, female athlete triad / REDs (relative energy deficiency in sport), hypothalamic amenorrhea, etc. This is not a substitute for medical advice or treatment from a medical provider. If you have health issues, seek professional medical treatment.
• Information on menstrual cycle abnormalities

Why Consider Exercise and the Menstrual Cycle?

Many of my athletes and clients over the years notice that they feel different during the phases of the menstrual cycle.

However, there’s often a disconnect in understanding that this can also impact your training. It’s almost a belief that you should just be able to power through. Some athletes mentally berate themselves up for not feeling as strong during the second half of their cycle, the luteal phase (especially during the last 5-7 days).

Some people notice they do feel “off” but assume it’s something that’s wrong with their motivation or skill level. This can lead to doubts about the training plan or even feeling guilty for not completing a workout as written.

Knowing more about exercise and the menstrual cycle can lead you to more agency and adjusting your workouts when needed.

The Phases of the Menstrual Cycle & How They Might Affect Workouts

This information is a broad overview and describes to a “idealized” cycle of 28 days. In reality, cycles vary, even from month to month.

Your menstrual cycle is split up into four main phases. Let’s look at each.

1) Menstruation

When the uterine lining sheds and causes menstrual bleeding, this marks day 1 of the cycle. You may notice mood changes, cramps, and sleep changes that can affect how you feel during training.

After the first couple days, these tend to pass and estrogen begins rising.

2) Follicular Phase

This is the first half of the cycle which includes menstruation. The body is preparing to release an egg from an ovary due to the influence of follicle-stimulating hormone.

Though estrogen peaks around ovulation, progesterone is lower in this phase than the luteal phase. For this reason, the follicular phase is often called the “low hormone” phase.

You may notice you feel stronger or more coordinated so it may be a great time to sneak in an extra lifting session or challenge yourself by progressing the weight.

3) Ovulation

Toward the middle of the cycle, estrogen rises and luteinizing hormone causes an egg to be released from the ovary into one of the fallopian tubes around day 14.

Many people notice they feel more energetic and “motivated” during this time. However, other people may feel a bit “off” during ovulation, so pay attention to your signals. 

4) Luteal Phase

This is the second half of the cycle which happens after ovulation. If there was no fertilization after ovulation, the egg disintegrates.

Progesterone rises and estrogen – despite dipping after ovulation – comes back up.

This phase is often called the “high hormone” phase. The last 5-7 days of the luteal phase are often associated with PMS. Progesterone decreases at the end of this phase and menstruation begins. 

During the luteal phase, you may begin to notice changes to how you feel in your training. In the first part of the luteal phase, you may start noticing a drop-off in performance and recovery with the greatest impact occurring from the mid-luteal phase to the end of the luteal phase.

This might be a time to shift to more moderate, steady state cardio or moderate loads in your strength training. 

Internal body temperature may rise slightly, and you may feel hotter, especially during more intense training. Your might not feel as coordinated so high skill exercises like gymnastics or Olympic lifting could feel “off.”

You may not be sleeping as well and fatigue can increase. Mood changes are common, as are bloating, cravings, headaches, lack of motivation, low energy level, and more.

These can absolutely affect how you feel during your workouts, so you may want to reduce the intensity and / or volume of your cardio or lifting. This could also mean focusing on more mobility work or lighter technique work in your lifting, active recovery, or taking an extra rest day or two.

There is no compelling evidence that you need to stop training completely – even lifting – during the luteal phase. 

What Does Research Say About Exercise and the Menstrual Cycle?

Exercise science research involving the menstrual cycle with regard to strength, endurance, and performance is still emerging.

Yes, we know more about the effects of hormones like estrogen and progesterone on the body. However, we can’t definitively say that every menstruating athlete should change their training in the same universal way.

And we can’t assume that your ability to perform well is dictated by your menstrual phase. It’s possible to perform well at any point in your cycle.

New studies are trickling out, and there’s a lot more to learn. Here are some highlights:

Some studies(1,2,3) have demonstrated that strength training during the follicular phase may yield greater strength and muscle mass gains.

However, this does not mean to skip all your strength training in the luteal phase!

A 2020 systematic review and meta-analysis (4) concluded, “Due to the trivial effect size, the large between-study variation and the number of poor-quality studies included in this review, general guidelines on exercise performance across the MC [menstrual cycle] cannot be formed; rather, it is recommended that a personalized approach should be taken based on each individual’s response to exercise performance across the MC.”

A 2025 review (5) also concluded that evidence for cycle syncing is lacking, stating, “However, at present, research does not support the idea that periodizing or programming strength or endurance training according to the menstrual cycle confers additional benefits over more traditional approaches to strength or endurance training.” 

In other words, assessing how you feel on a session by session basis and adjusting your intensity if needed is the best approach.

Summary

It’s my hope that this article gives you a jumping off point to understand your menstrual cycle better, and a way to have conversations about it with your friends, family, and coaches. Periods are not shameful.

• There are two main “halves” of the menstrual cycle: the follicular phase and the luteal phase. Ovulation and menstruation also occur.
• Because of hormonal variations, many people experience changes in how they feel while training or in the gym. Also, you may feel different from one cycle to the next.
• An individualized approach where you use auto-regulation to adjust your session if needed is warranted.

References

(1) Sung, E., Han, A., Hinrichs, T. et al. Effects of follicular versus luteal phase-based strength training in young women. SpringerPlus 3, 668 (2014). https://doi.org/10.1186/2193-1801-3-668

(2) Wikström-Frisén L, Boraxbekk CJ, Henriksson-Larsén K. Effects on power, strength and lean body mass of menstrual/oral contraceptive cycle based resistance training. J Sports Med Phys Fitness 2017;57:43-52. DOI: 10.23736/S0022-4707.16.05848-5

(3) Kissow, J., Jacobsen, K.J., Gunnarsson, T.P. et al. Effects of Follicular and Luteal Phase-Based Menstrual Cycle Resistance Training on Muscle Strength and Mass. Sports Med (2022). https://doi.org/10.1007/s40279-022-01679-y

(4) McNulty, K.L., Elliott-Sale, K.J., Dolan, E. et al. The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Med 50, 1813–1827 (2020). https://doi.org/10.1007/s40279-020-01319-3

(5) Mikkonen, Ritva S.1; Häkkinen, Keijo2. Evidence for Periodizing Strength and/or Endurance Training According to Menstrual Cycle Phases to Optimize Female Athlete Performance Is Lacking. Strength and Conditioning Journal ():10.1519/SSC.0000000000000917, May 29, 2025. | DOI: 10.1519/SSC.0000000000000917